A Simple Vegetarian Dinner With Tofu and Onions

A humble combination of pantry staples that becomes something quietly satisfying on the plate.

There's something grounding about a meal built on tofu, onions, and tomatoes. No fuss, no exotic ingredients—just real food that nourishes. Whether you're cooking for yourself on a quiet weeknight or feeding a table of people, this combination invites you to slow down and taste what you're making.

Tomato and Tofu Stir-Fried Rice

Total Time: 25 minutes • Serves: 4

A quick and satisfying vegetarian rice dish featuring crispy tofu and fresh tomatoes in a savory sauce. Perfect for a weeknight dinner with simple pantry staples.

Ingredients

• 2 cups cooked rice
• 14 oz firm tofu, pressed and cubed
• 2 medium tomatoes, diced
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 tablespoons vegetable oil
• 2 tablespoons soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon sugar
• Salt and pepper to taste
• Green onions for garnish (optional)

Instructions

1. Heat 1 tablespoon vegetable oil in a large wok or skillet over medium-high heat. Add tofu cubes and cook for 5-7 minutes, stirring occasionally, until golden on all sides. Remove and set aside.
2. Add remaining oil to the pan, then add diced onions and garlic. Stir-fry for 2-3 minutes until fragrant and softened.
3. Add diced tomatoes to the pan and cook for 3-4 minutes, stirring gently, until tomatoes begin to soften and release their juices.
4. Add the cooked rice to the pan, breaking up any clumps, and stir-fry for 2-3 minutes.
5. Return the tofu to the pan and add soy sauce, sesame oil, sugar, salt, and pepper. Toss everything together for 2 minutes until well combined and heated through.
6. Serve hot, garnished with green onions if desired.

Quick Variations

Lighter Option

Serve over a bed of greens or cauliflower rice instead of traditional rice to keep things bright and vegetable-forward.

Hearty Option

Double the tofu and onions, add white beans or lentils for extra protein and substance, and finish with a drizzle of good olive oil.

Vegetarian or Flexible Option

The dish is naturally vegetarian; if you'd like to add richness, a soft egg on top or a sprinkle of aged cheese works beautifully.

Simple Substitutions

Protein Substitutes

• Tempeh for a firmer texture
• Chickpeas for plant-based heartiness
• Lentils for earthiness
• Seitan for chewiness
• Soft white beans for creaminess

Carb Substitutes

• Farro for a nutty grain base
• Quinoa for completeness
• Millet for delicacy
• Polenta for richness
• Whole wheat pasta for substance
• Roasted vegetables alone for lighter eating

Flavor Boosters

• Garlic and ginger for warmth
• Soy sauce or tamari for depth
• A squeeze of lemon or lime for brightness
• Red pepper flakes for gentle heat
• Fresh herbs like cilantro or basil at the end
• A touch of sesame oil for nuttiness

Common Questions

How do I prepare tofu so it actually tastes good?

Press it first to remove excess water, then pan-fry it in oil until the edges are golden and crispy. This gives it texture and allows it to absorb the flavors around it.

Can I make this ahead?

Yes. The tofu, onions, and tomatoes can be cooked and stored in the refrigerator for up to three days. Cook the rice fresh, or reheat it gently with a splash of water.

What type of tofu should I use?

Firm or extra-firm tofu works best for pan-frying and won't fall apart. Silken tofu is too delicate for this preparation.

How can I add more flavor without complicating things?

Caramelize your onions low and slow to bring out their natural sweetness, and let the tomatoes break down fully. These two ingredients will develop plenty of flavor on their own.

Related Ingredient Guides

• Onions and Rice
• Onions and Tomatoes
• Onions and Rice